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Serves

10 patties

Ingredients

For the Oils:

  • Vegetable oil for frying/ sautéing
  • Extra virgin olive oil or vegetable oil for brushing patties

Burger Base:

  • 1 1/2 cups cooked black beluga lentils
  • 1/2  cup cooked black beans, strained and rinsed (one 130 gr. can)
  • 1 red or yellow cooking onion, diced
  • 2 big garlic cloves, grated
  • 1 1/4 cups cooked and shredded beetroot (I used store-bought), strained and rinsed with mesh sieve * (see note for alternatives)
  • Ground pepper and some salt (miso is salty, so according to taste)
  • 1 1/2 tablespoons (tbsp) psyllium husk powder
  • 1/2 cup + 3 tbsps cooked brown rice
  • 1 cup roasted walnuts, chopped small (can sub. with roasted hazelnuts or brown almonds) *Note: Can also use 1 1/4 cups raw grated carrots or a mix of raw grated carrots and finely chopped kale leaves. If you want to use mushrooms, increase to 2 1/2 cups of fresh diced mushrooms as they shrink more after they are fried.

For the Spices:

  • 1 tablespoon (tbsp) brown miso paste
  • 1 tbsp tomato paste
  • 2 tbsps olive oil
  • 1 teaspoon powdered sweet or mild paprika
  • 1 teaspoon dried thyme
  • A few drops of red tabasco sauce

Option: Condiment or burger sauce

In a Small Bowl, Mix Together:
  • 2 tablespoons Dijon mustard (use an equal mix of smooth and whole grain Dijon mustard)
  • 2 tablespoons salsa dip sauce of choice ( I used a store-bought kind)

Preparation

  1. Spread the walnuts on a baking sheet and place on the middle rack in preheated oven at 200°C/390°F. Roast for about 6 to 8 minutes. Take out and chop them. Set aside in a small bowl.
  2. On stove top, cook in separate pots the black lentils until soft and brown rice according to package instructions. Strain excess water, measure what you need and set these aside separately.
  3. Strain and rinse the cooked black beans under running water. Measure 1/2 cup and set this aside.
  4. In a big bowl, add the 1 1/2 cups cooked lentils with the 1/2 cup black beans and partially hand mash with potato masher. The black beans will break up and mash more easily than the lentils and that is what you want for texture. Set this aside.
  5. Place a medium-large non-stick pan on stove top and brush a small amount of vegetable oil to thinly line the bottom. Heat this up. When the pan is ready and hot, add the onion, garlic and the grated beet (or grated carrot, chopped kale or mushrooms). Reduce heat to medium, and fry for 6 minutes, stirring often.
  6. In same pan, add the partially mashed lentils and beans and fry this with the beets (or other vegetables) and onion for another 6 to 8 minutes, constantly turning and if needed, mashing with masher. Adjust heat. Add salt and ground pepper while frying. When done, transfer the mixture back into the big bowl.
  7. Sprinkle one and half tablespoons of psyllium husk powder all over in the burger mixture and immediately mix with a big spoon so that the powder is evenly incorporated into the mixture. Add the cooked rice and roasted walnuts and mix with spoon again.
  8. In a very small bowl hand whisk with fork the spice ingredients and pour this into the veggie burger mixture and mix well. Let the mixture stand for 10-15 minutes in order for the psyllium husk to gel.
  9. Wash your hands and with one hand, squeeze in intervals the mixture between your hand and fingers. Do this several times until all is blended. The mixture should hold together when squeezed into a small ball. It should feel moist, textured but not mushy.
  10. Form into tight patties of about 1/4 to 1/2 cup size. Brush patties with olive oil and you can refrigerate them in a sealed container or cover the tray with foil. You can also proceed immediately to frying or grilling them. The patties also freeze well in a container.
  11. Heat up a small amount of vegetable oil in a cast iron or non-stick pan. When hot, reduce heat to medium and fry the patties for 6-8 minutes on each side. The outside of the patty should be seared and crisp. The inside will be softer, but will hold together nicely. You can also grill on BBQ for about the same amount of time on each side. Serve as is or between buns with veggies or condiments or sauce of choice.

    Nutritional Information

    *Note: Can substitute beets with 1 1/4 cups raw grated carrots or a mix of raw grated carrots and finely chopped kale leaves. If you want to use mushrooms, increase to 2 1/2 cups of fresh diced mushrooms as they shrink more after they are fried. Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.


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